Recipes

Slim down for spring

Lose the winter weight with our Canada’s Food Guide meal plan

The latest version of Canada’s Food Guide includes some significant changes such as age- and gender-specific recommendations, more servings of fruits and vegetables (especially orange and dark green varieties) and the mention of staying physically active to maintain a healthy body weight.

The increased fruit and vegetable recommendation (from seven servings to eight to ten servings per day for adults depending on your age and gender) helps to ensure that you get a range of vitamins and minerals. And because fruits and veggies are typically low-cal and low-fat, you can still enjoy a wide variety while keeping your daily calorie intake in check. Following our meal plan based on Canada’s Food Guide and adding regular exercise will help you get ready for bathing suit season.

Please note: the attached meal plan is based on a 60 kg, 165 cm, 40-year-old woman who is fairly sedentary.

How to use our meal plan
• Use the drop-down menu below to get your daily menu.
• Click on the week-long meal plan PDF to print your complete seven-day diet.

To view our week-long meal plan PDF you will need Adobe Acrobat. If you don’t have it, click the logo below for a free software download.

Monday
Breakfast

• ¾ cup (175g) yogurt
• ½ cup (125 mL) strawberries
• 2 pieces whole wheat toast
• 1 tsp jam
Snack

• 1 apple
• 1 cup (250 mL) water
Lunch

Grilled chicken wrap
• 75 g (2.5 oz) grilled chicken, cut in strips
• 1 whole wheat tortilla
• ½ cup (125 mL) green leaf lettuce
• 1 carrot, shredded
• 1 cup (250 mL) water
Snack

• 2 celery stalks
• 2 tbsp (30 mL) cream cheese
• 1 cup (250 mL) water
Dinner

• 1 serving Thai tofu sauté
• 1 cup (250 mL) cooked brown rice
• 1 banana
• 1 cup (250 mL) water
Total calories: 1566 kcal
Tuesday
Breakfast

• 1 frozen toaster waffle
• 1 banana
• ½ cup orange juice
Snack

• ¾ cup (175 g) yogurt
• 1 cup (250 mL) water
Lunch

Salad Nicoise
• 1 cup (250mL) romaine lettuce
• 1 hard boiled egg, quartered
• ½ cup (125 mL) cooked green beans
• 60 g (2 oz) canned light tuna
• 3 small red potatoes, cooked and quartered
• ½ whole wheat pita
• 1 cup (250 mL) water
Snack

• 1 pear
• 1 cup skim milk
Dinner

• 1 cup (250 mL) water
• 1 cup mixed berries (e.g. blueberries, blackberries, raspberries)
• ½ cup vanilla ice cream
Total: 1713 kcal
Wednesday
Breakfast

• 1 whole wheat English muffin, toasted
• 1 tbsp (15 mL) peanut butter
• 1 banana, sliced, on muffin
Snack

Apple cheese slices
• 1 apple, sliced
• 50 g (1.5 oz) sharp cheddar cheese, sliced
• 1 cup (250 mL) water
Lunch

•Leftover Thai Tofu sauté (from Monday’s dinner)
• ½ cup (125 mL) cooked rice
• 1 cup (250 mL) water
Snack

• 1 orange
• 1 cup (250 mL) water
Dinner

•1 cup (250 mL) water
•¾ cup (175 g) flavoured frozen yogurt
Total: 1713 kcal
Thursday
Breakfast

• 1 smoothie
• 1 cup chocolate milk (or soy milk)
• 1 banana
• ½ cup blueberries
Snack

• 1 nectarine
• 2 rice cakes
• 1 cup (250 mL) water
Lunch

• 1 whole wheat bagel, toasted
• 1 cup (250 mL) chunky vegetable soup
• 1 cup (250 mL) skim milk
• 1 cup (250 mL) water
Snack

• ¼ cup (60 mL) roasted almonds
• 1 cup (250 mL) water
Dinner

Note: add 2 cups chopped kale when adding tomatoes to recipe
• 1 cup (250 mL) water
Total: 1721 kcal
Friday
Breakfast

• 1 whole wheat bagel
• 50 g (1.5 oz) melted Swiss or cheddar cheese
• 1 cup (250 mL) orange juice
Lunch

• Leftover Pasta with beans and basil (from Thursday’s dinner)
• 1 peach
• 1 cup (250 mL) water
Snack

• ¾ cup (175 mL) yogurt
• 1 cup (250 mL) water
Dinner

• 5 spears cooked asparagus (approx. 1 cup)
• ½ cup (250 mL) cooked couscous
• add ½ cup sliced lightly sautéed red and green peppers
• 1 cup (250 mL) water
Total: 1616 kcal
Saturday
Breakfast

• 3 silver-dollar pancakes
• ½ cup (125 mL) fresh blueberries
• 1 cup (250 mL) skim milk
Snack

• 1 peach
• 4 pieces Melba toast
• 1 cup (250 mL) water
Lunch

Tuna pita
• 1 pita
• 75 g (2.5 oz) canned tuna (mixed with 1 tbsp (15 mL) mayonnaise)
• 1 cup (250 mL) lettuce
• ¼ cup (75 mL) sliced mixed peppers
• ¼ cup (75 mL) sliced tomato
• 1 orange
• 1 cup (250 mL) water
• ¾ cup (175 mL) frozen yogurt
Snack

• 1 cup carrot sticks
• 1 cup (250 mL) water
Dinner

• 1 serving Balsamic glazed steak kebabs (adjust recipe to add one more pepper and only 1.5 – 2 lbs of steak)
• ½ cup (125 mL) cooked rice
• 1 cup (250 mL) water
Easy banana split
• ½ cup (125 mL) vanilla ice cream
• ½ banana
Total: 1820 kcal
Sunday
Breakfast

• 60 g (1/4 cup) cold cereal
• ½ cup (125 mL) skim milk
• ½ cup (125 mL) sliced strawberries
Snack

• 1 apple
• 1 cup skim milk
• 1 cup (250 mL) water
Lunch

Spinach omelette pita
• 2 eggs
• ½ cup (125 mL) cooked spinach
• ¼ cup (60 g) sliced mushrooms
• 1.5 oz (50 g) Swiss cheese
• 1 whole wheat pita
• 1 cup (250 mL) water
Snack

• 1 banana
• 1 cup (250 mL) water
Dinner

• 1 cup (250 mL) cooked couscous
• 1 cup (250 g) steamed broccoli
1 cup melon salad
• ¼ cup (60 g) diced cantaloupe
• ¼ cup (60 g) diced honeydew
• ½ cup (125 g) diced watermelon
• 1 cup (250 mL) water
Total: 1525 kcal
Get the seven-day meal plan —————————————— Monday’s menu Tuesday’s menu Wednesday’s menu Thursday’s menu Friday’s menu Saturday’s menu Sunday’s menu